gut glow: 5 foods that transform your health

Your gut is more than a digestive system. It plays a key role in immunity, metabolism, stress response, and even mood. Dr. Will Bulsiewicz explains how gut microbes, the foods we eat, and daily habits shape overall well-being.

Fiber, fermented foods, and prebiotics are central to supporting a healthy gut microbiome. Adults are generally advised to aim for around 25 grams of fiber per day for women and 38 grams for men. Fiber supports regular digestion and a thriving microbiome, but sudden changes can overwhelm your gut. Dr. Bulsiewicz recommends starting slow and gradually increasing fiber intake over weeks or months to give your microbes time to adapt.

The F GOALS framework is an easy way to remember key gut-friendly foods:

• Fruits and fermented foods

• Greens and grains (whole and unrefined)

• Omega-3 super seeds such as flax, chia, and hemp

• Aromatics like onions and garlic

• Legumes such as beans, lentils, and peas

• Shrooms, seaweed, and sprouts (broccoli sprouts are especially nutrient-dense)

Incorporating a variety of these plant-based foods supports a diverse and thriving gut microbiome, improving digestion, immunity, energy, and overall wellness. By nourishing your microbiome through diet, lifestyle, and mindful habits, ripple effects extend beyond digestion, enhancing both physical and emotional health. Starting slow and making intentional changes allows your gut to adapt while setting the stage for long-term well-being.

Watch the full episode on Diary of a CEO, where Dr. Bulsiewicz shares practical strategies for gut health, the brain-gut connection, and what your poo can reveal about your health: